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Old 01-13-2009, 06:36 PM   #1 (permalink)
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Poorman Farmboy training (Feedback/Suggestions welcome)

So I'm not training for any MMA discipline or anything, but I wanted to work out hard, and I didn't want to spend much $$ on equipment. I live more out in the country than in the city, so a friend and I got creative and "made" a lot of our equipment.

---------------------------------------------------------

Equipment:

Tractor tires x3 - I went to my local Les Schwab and asked them for a used tractor tire. They were ecstatic and told me to take whatever I wanted out back, so I picked up three of them- First one is large but fairly light, but each one larger/heavier than the previous

Medicine Ball - I found an old kickball, ran down to the river nearby and filled it with sand/rocks then taped the hell out of it. Works very well!

"Kettle bell" - For this I actually grabbed a liquid laundry detergent container and filled it with some old cement that I had in the garage. I think it weighs about 20 pounds. I plan to do this again with a larger container as well as a smaller container, as soon as I do more laundry :P

Rope- Well, I didn't McGuyver this out of anything... just had to buck up and find an old fishing shop with some large rope that's long/heavy enough to work out with.

--------------------------------------------------------

Workout 1 (Explosive day)

Grapevine x 20 yards
Burpees x 5
Sprint x 20 yards
Flutter Kicks x 20
Tire Sledge Hammer x 20 (Each arm)
Tire Flip (Mid Size)40 yards
Walking Lunges x 20 Yards
Dips x 10
Sit-ups x 20
Tire Tow (over the shoulder, Smallest tire) x 40 yards
Tire Vertical jump (stack 2 tires) x10
Bear Crawl x 40 Yards
Incline push-ups x 20
(Hip to Hip) Leg Overs x 20
Tire Row Tow (Small tire pull to chest,step back)x 40 yards
Back and Forth Tire tipping (Large tire) x40
Sprint 20 yards - Walk back
Sprint 40 yards - Walk back
Sprint 60 yards - Walk back
Burpees x 10
Short water break

Repeat Workout again, doing everything until Fail if you cannot finish
----------------------------

Workout 2 (Leg/arm day)

Frog Hop x 20 yards
Incline left/right push-ups x5 (each side)
Leg Lifts x 20
Double up/down ropes x20
Tire Flip x40 yards
Backward Sprint x 20 yards
Explosive push-ups x10
Mountain Climbers x 20
Figure 8 Rope swing x10
Tire hop (in/out) x30
Wheel Barrows x20 yards
Spiderman Push-ups x10
Crunches x20
Double hop scotch rope swing x20
Tire Throw (5 yards) x10
Sprint 20 yards - Walk back
Sprint 40 yards - Walk back
Sprint 60 yards - Walk back
Short water break

Repeat Workout again, doing everything until Fail if you cannot finish
---------------------------------------------------

Workout 3 (Strength day)


Crouch Walk x20 yards
Crucifix push-ups x5
Medicine ball throw Situps x20
Rope Climb x5
Tire flip x40 yards
Leap Frog x20 yards
Dive bombers x10
Flutter kicks x20
Rope weighted baseball swing x15
Tire Vertical jump (stack 2 tires) x10
Jumping Lunges x20 yards
Decline push-ups x10
Medicine ball around the back x20
Rope wave x 15
Tire stacking (flip then stack) x20 yards
Sprint 20 yards - Walk back
Sprint 40 yards - Walk back
Sprint 60 yards - Walk back
Short water break

Repeat Workout again, doing everything until Fail if you cannot finish

-------------------------------------
Workout 4 (Kettlebell day)
(This is a long one. almost everything here is performed with a kettlebell)

Figure 8 swing x15
Mountain Climbers x10
Bicep curls x15
Baseball swings x15
Crucifix push-ups x5
Chainsaw pull x15
Squat x15
Dive Bombers x10
Walking Lunges x15
Sit ups x15
Burpees x5
short water break
One Arm Figure 8 (each arm) x10
Mountain Climbers x10
Hammer curls x10
Side-Shoulder raises x10
Crucifix Push-ups x5
Lunges x10
Dive Bomber x5
Good Mornings x10
Explosive Push-ups x5
Calf Raises x15
Burpees x5
short water break
Figure 8 swing x15
Mountain climber x10
Front-Shoulder raises x15
Tricep extensions x15
Crucifix push-ups x5
Hammer Curls x15
Reverse Lunges x15
Dive Bombers x5
Sit-ups x15
Side-Bends x15
Burpees x10
short water break
Figure 8 swings x15
Mountain climbers x10
Baseball swing x10
Bicep Curls x10
Crucifix Push-ups x5
Front-Shoulder raises x10
Squatts x10
Dive Bombers x5
Sit-Ups x10
Side Bends x10
Burpees x5
short water break
One Hand Figure 8 swing x5 (each arm)
Mountain Climbers x10
Side-Shoulder raises x15
Explosive Push-ups x5
Lunges x15
Good Morning x15
Crucifix push-ups x5
Side Bends x15
Dive Bombers x5
Sit-ups x15
Burpees x5
short water break
Figure 8 swing x10
Mountain Climber x10
Chainsaw pull x10
Tricep Extensions x10
Crucifix Push-ups x10
Reverse Lunges x10
Sit-ups x10
Dive bombers x5
Calf raises x15
Walking Lunges x10
Burpees x10

Done!



My schedule is to do Workout 1, then have a Cardio day then do Workout 2 followed by a Cardio day etc.

Cardio consists of running or mountain biking up a local trail, or when the weather gets better I'll go swimming in the river. When I do Cardio I pretty much do a warm up then go until failure, followed by a cooldown (running back DOWN the mountain for example)


I'm not trying to get Beefcake or anything really... just to get more toned and stay that way I guess.
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Old 01-13-2009, 06:54 PM   #2 (permalink)
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Matt Hughes? Honestly, this is pretty cool, nice job my dude.
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Old 01-14-2009, 01:23 AM   #3 (permalink)
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Matt Hughes? Honestly, this is pretty cool, nice job my dude.
Heh whatever keeps me tired through the week.


Oh and can a mod move this? I just noticed I noobed it up and posted in the wrong dog damned spot.
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Old 01-14-2009, 09:06 AM   #4 (permalink)
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Awesome!
Melvin Manhoef would be proud for your 'Explosive Day' routine
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Old 01-14-2009, 10:23 AM   #5 (permalink)
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You made it up yourself? It's very creative!

Most people in your situation would whine because they live in the middle of nowhere and have no place to train.

Congrats!


EDIT: Don't Forget the Box Jumps!
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Old 01-14-2009, 11:04 AM   #6 (permalink)
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We do a similar work out once a week at my friends farm. Try tying the rope around your waist and the other end to a car tire w/ the hub and sprint.
Also if you can pick the tire up over head and walk 200 yards one way and do lunges back. If you have to stop and put the tire down then do 20 no weighted squats before picking it back up.

Good Stuff!
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Old 01-14-2009, 04:43 PM   #7 (permalink)
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Quote:
Originally Posted by LV 2 H8 U View Post
We do a similar work out once a week at my friends farm. Try tying the rope around your waist and the other end to a car tire w/ the hub and sprint.
Also if you can pick the tire up over head and walk 200 yards one way and do lunges back. If you have to stop and put the tire down then do 20 no weighted squats before picking it back up.

Good Stuff!
I'm working on figuring out how to make a good harness... I thought of using an old backpack or something to tear apart into a harness to tie to the smallest tire.
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Old 01-14-2009, 04:56 PM   #8 (permalink)
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Quote:
Originally Posted by Breadfan View Post
I'm working on figuring out how to make a good harness... I thought of using an old backpack or something to tear apart into a harness to tie to the smallest tire.
You could buy a or make a sled and do something with that.

Kinda like this



or you could just get a snowsled or a slab and throw some heavy shit on there and pull it around. It would be better, IMO to use ropes or handles and not a harness that way you can work on grip strength
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Old 01-14-2009, 05:00 PM   #9 (permalink)
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or pull a car
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Old 01-14-2009, 05:13 PM   #10 (permalink)
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This is really cool man, a few years back when I still lived on our farm I did a lot of stuff like this. We had a fairly nice (calm) pig too that I would try and wrestle, never won, but it wore my butt out, if you can, try it. Make sure its a nice one though, I still have scars from the first one I tried.
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